Great, can’t remember if you answered this or not - are your athletes performing two or three speed sessions weekly? I would assume three since you are lifting three.
In the system Dlive11 and I use, you don’t use a 1rm, only set-rep maxes. If one does not know how much weight to program initially but keeps the efforts truly sub-maximal they should be fine(have a positive training effect) and eventually with keep good records along the way it’s not difficult to hone in on the exact loads to use for future blocks.
Similar answer to the lifting. In non comp. weeks three times but in comp. weeks 2 x unless the meets are so squeezed together that you can’t really afford to even get in two days-depends on the situation.
What’s the key to having success with three speed days? Is it as simple as keeping the volume low?
It could be just that or it could be the way you manage all of the elements-sprints, weights, throws, jumps and to a lesser degree the low int. tools.
Also the kind of sprint distribution-for example if someone did speed change drills and fly-ins three times in a week for more than a week or two, I think they would be fried so having speed split up by spec. end or making the third speed day a speed endurance day (obvioulsly not early in the year) would also help to manage the fatigue levels.
I finally have the volume issues fixed, rarely going over 300meters per session. Weights in SPP will be simple Mon/Fri: Squat/Bench/Row, Wed: Cleans/Rdl/10mins of beach lifts. In GPP I’ll have two speed days and two tempo, SPP two speed days and one light sprint/bound contrast session on Wed - ex 2x40 follow by bounds follow by 2x40.
I always recommend adhering to CF’s principle of vertical integration. When some elements are ramped up, it becomes necessary (not just a good idea) to back down other tools-not eliminate necessarily just reduce the volumes and/or intensities.
Are you guys doing 1300-1800m tempo with the bobsledders? If so, how are they responding?
I think he meant 1300-1800 per week.
Looks like weekly amounts. Tempo is very important for all sports.
Bobsledders - Low intensity
Warmup 20-30mins
8-12x100+Core
Mb circuit (various throws and drills)
Jog 5mins/Stretch
Remember the coach of the athletes with the best lifts and runs did no tempo running and only did light dynamic warmup on non speed/power days. I think most would agree that some low intensity element is important even if it is alternative means. Curious to see if they are doing 1000+ tempo running now.
Bro, that’s only one coach - I don’t see how 800-1200yds of tempo could be harmful.
Hello,
Yes… the bobsledders are doing a low to moderate volume of weekly extensive tempo at this point in the training year (1000-1200m). It is very typical of Charlie’s work… warm-up/ hurdle mobility/ mid-section work and throws… intermixed with recovery runs of anywhere between 50-100m. The density of this training will change due to the demands of sport increasing (sliding, pushing, travel, etc). The athletes are tested in force and power outputs every block, which is extremely beneficial in seeing what exactly occurs in training and what needs to change… so far all athletes have improved markedly. There have also been some early PR’s in the weightroom and on track (only 2-3 blocks into training year).
Hope this helps clarify any questions.
Still don’t understand - are these weekly amounts? What events are you using to test force and power?
Hello,
To help clarify your question the sliding athletes perform tempo work twice a week with daily volumes ranging from 1000-1300m depending on athlete need, training status, and/or training age.
With regard to testing, peak force, RFD, and power are measured using the following: isometric midthigh pulls, static and countermovement jumps at various loads from 0kg to 60kg. Acceleration is assessed at various distances usintingling eyes…In addition, mood status, body composition, and urine specific gravity are taken.
Thanks alot.
Thanks for sharing your athletes training.
Dlive11, ehart7,
For those of us who cannot train with you guys in person can you discuss a little how you setup your microcycle strength training wise?
Do you do a push-pull like:
Day 1 Squat
Day2 Clean
Day3 front squat or other leg exercise
Many here are interested in the sport and look forward tonyour responses.
Your PM box is full.
lacrossetrack,
How have you setup your training?
I found an old thread where NumberTwo was discussing how he setup training for bob and he said most everything was accel (often not further than 30-40m), little in the way of flying 20’s, etc. Tempo was kept to 800-1000m PER session.
Maybe he can comment further as well.